Prep:
10-minute jog
3 sets of:
15 russian twists (over and back = 1 rep)
50ft handstand walk
Strength:
None
Conditioning:
Rowing:
5 rounds:
– 400m @ easy pace
– 600m @ hard pace
No rest between intervals.
cool down: 400m easy row
Accessory/Core:
3 rounds
15 barbell roll outs
30-second plank hold
30-second hollow hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com